Better Nutrition August 2017

GO
NATURAL
IN 90
DAY
24
Be Good to Your Bones
There is plenty you can do to
bolster bone health when you're
young and slow bone loss in your later
years, starting with your diet. Simple food
food choices that you can make to protect
your bones include:
DAY
20
Revitalize Your Body with Sea Buckthorn
Sea buckthorn is best known as a topical beauty ingredient. But these
Tibetan berries offer multiple internal health benefits too. ”Because of its
high vitamin C content, sea buckthorn has a strong overall toning effect, stimulates
the body's defenses against infections, and helps you recover faster during convalescence,”
say Maria Transito Lopez Luengo and Carlota Manez Ariso, authors of Medicinal
Plants at Home. They recommend it to prevent the flu and to help treat coughing,
colds, and fever. ”It also strengthens and aids digestion because it is astringent and
antidiarrheal,” say Luengo and Ariso. Additionally, sea buckthorn helps lower high
cholesterol and prevent cardiovascular disease.
Best & Worst Foods for Strong Bones
Eat these ... Not these ...
Salmon
Sodium-rich foods
Pastured dairy Hydrogenated oils
Dark leafy greens Cola-type drinks
Eggs
Alcoholic beverages
Lean beef
Cured meats
Pumpkin seeds Sugar
Walnuts
Caffeine
Black beans
Chocolate
bonus tip! Apply sea buckthorn oil to your skin to soften, moisturize, and slow the
signs of aging. It is good for restoring skin elasticity and smoothness because it stimulates
cell regeneration.
DAY
21
Have an Attitude
of Gratitude
Need something to be grateful
for? Clinical trials suggest that simple
gratitude can have dramatic and lasting
effects on health and wellness. It can
lower blood pressure, improve immune
function, and foster better sleep quality.
A study by researchers at Universities of
Utah and Kentucky found that gratitude
can also directly boost your immune
system. The investigators observed that
stressed-out law students who characterized
themselves as optimistic actually had
more disease-fighting cells in their bodies
than those who succumbed to their stress.
DAY
23
Eat to Beat IBS
Characterized by abdominal
pain, bloating, constipation,
and/or diarrhea, and the intense urge
to have a bowel movement immediately
after eating, irritable bowel syndrome
(IBS) is a painful and perplexing condition.
Diet changes have been shown
to help: Start by cutting back on whole
grains, coffee, chocolate, and nuts, since
these foods can often trigger symptoms.
Also: Cook with turmeric or add it to
smoothies—this spice helps calm inflammation
in the digestive tract.
DAY
25
Clean Fruits & Veggies
with Apple Cider Vinegar
”It's important to wash any
pesticides and germs off your produce,”
says Becky Rapinchuk, author of The
Organically Clean Home (cleanmama.
net). Here's one of her simple recipes for
removing residues from products—and it
has germ-killing properties too:
DAY
22
Find Relief from
Allergies
Butterbur is one of the best herbs for
allergies and coughs related to allergies, say
Gustavo Ferrer, MD, and Burke Lennihan,
RN, authors of Cough Cures. ”Butterbur
worked as well as Flonase in one
study and as well as Allegra in
another,” say Ferrer and Lennihan.
”And if you have a cough
that is allergy-related, butterbur
is your best bet.”
½ cup apple cider vinegar
½ cup lemon juice
½ cup water
To make: Add ingredients to a spray bottle
and shake to combine.
To use: Spray liberally on fruits and vegetables,
then rinse in cold water and prepare
as usual.
To store: Store in the refrigerator for up to
1 month.
42 • AUGUST 2017